Straight out of bed each morning, my stomach is talking to me, letting me know that it’s a priority. Indeed, I know what it wants, and we have an understanding. I’ll don my slippers and scuffle over to the kitchen. Most days will begin with some juice, a sweet fruit, and then a bit later I’ll whip up a thick smoothie for delicious easy energy. In turn, my stomach shuts up for several hours and I am free to go along my business. Carpe diem always starts with a solid breakfast . . . at least that’s what my stomach likes to say.
But the rainy season really puts a (pardon the pun) damper on the usual breakfast plan. With the air so damp and chilly, cold foods seem completely inhospitable. Counter-top ripened bananas are a maybe, and hot tea of course is nice, but I crave the heavier, denser, sweetly satisfying foods. I want something prepared that I don’t have to think about: grab-and-go style. I want . . . a breakfast bar.
Good-choice breakfast bars have a combination of instant energy-providing simple sugars, complex carbohydrates for more lasting energy, and a bit of healthy fat to further smooth over the morning hungries. They are also potentially the perfect canvas for a beautiful collection of natural ingredients. Of course, many store-bought breakfast bars are laden with refined white sugar, refined grains, and probably a little more white sugar to, I don’t know, be on the safe side I guess. That’s why I like to make my own. I make a big batch, cut and wrap them up, and then I’ve got my go-to breakfast all week. One hour spent for a whole week’s worth of easy goodness.
Try a batch of these crave-worthy soft squares — my Lemon Coconut Breakfast Bars — and tell me your morning doesn’t get going just a little bit better.
Chef Jamie Oliver is the newest recipient of the TED Prize, “One wish to change the world.” After recieving $100,000 to strengthen his battle against America’s obesity epidemic and dietary-related disease, Jamie says:
I wish for the TED community to create a movement to educate every child about food, inspire families to cook again and bring people together everywhere to fight obesity…..My hope is that millions more people will learn, as so many have already, that it is a happier, healthier life that is built around eating good food, together with family and friends.
With all my heart, I couldn’t agree more. Take a moment and watch Jamie’s impassioned acceptance speech, and his simple call to action. We are responsible for re-teaching one another the benefits of a natural diet, empowering the next generation with the fundamental knowledge of whole foods and organic cooking. Help others embrace responsibility of their health, and share the power of good food with those you love.
I sharply remember the battles of preschool naptime. All of us classmates, lying on the floor atop of big blue vinyl-coated foam mats in a small room darkened by curtains, coaxed into a daytime sleep. Was no one else aware there was playing that needed to be done? Would no one rebel with me? I fought as hard as I could while lying there, with a carefully honed foot fidgeting technique that was casual enough to seem accidental, yet frequent enough to send a clear message “I am not asleep.” Being a little kid is tough sometimes.
But vintage naptime had one good thing going for it that even my 3 year old self could appreciate: the post-sleep graham cracker snack. This was a very exciting point in the day, where if our 30 minutes of rest was a success, we each received 2 crackers (which broke into a total of 8 rectangles) accompanied by a glass of juice. The world was a much better place when there were graham crackers around.
No extra motivation is needed for naps these days, but the graham cracker lure has far from ceased. I mean, just think about them: kinda like a cookie, kinda like a biscuit, it’s always a good time for a graham cracker – am I wrong? I like to make mine with buckwheat flour – one of my favorite flours to use for its generous flavor. This is definitely graham cracker version 2.0 (and also free of gluten and dairy), with a revamped ingredient set including ground flax for extra nutrition, sweet mesquite powder for extra flavor and protein, palm sugar for a brown sugary goodness that has less of a glycemic impact, and coconut oil because, well, coconut oil is just good in everything. These are really, really good – and even better with a smear of almond butter. You can also add in a bit of cinnamon for a spiced-up twist. Playtime.
Buckwheat Graham Crackers
INGREDIENTS:
2 cups buckwheat flour
¼ cup mesquite powder
¼ cup ground flax seeds
1 tsp baking soda
1 tsp sea salt
½ cup palm sugar (date sugar may be substituted, or sucanat)
1/3 cup unsweetened almond milk
¼ cup maple syrup (grade b, if possible)
¼ cup coconut oil
2 Tbsp vanilla extract
DIRECTIONS:
In a food processor,* pulse all the dry ingredients together, including the sugar, until combined. Add in the remaining wet ingredients, and process until a dough has formed. If dough is too dry, add additional almond milk, one tsp at a time. Dough will be firm and slightly sticky. Divide in half and refrigerate for 1 hour.
Preheat the oven to 325 degrees F. Place one chilled dough half on a large piece of floured parchment paper (use additional buckwheat flour or preferred kind). Place a second piece of parchment paper on top, and use a rolling pin to roll very flat – about 1/8 inch thick. Place on a baking sheet, and carefully remove top layer of parchment. Using a pizza cutter or ravioli roller (or simply a knife), cut the dough into squares. Use a fork to score the crackers with decorative dots. Repeat with second dough half and place on a second baking sheet. Bake crackers for 22-28 minutes or until dried out but not burned. Remove from oven and let cool for 5 minutes, then place crackers on a wire rack to finish cooling and become crisper. Makes about 5 dozen 2” crackers, and will keep in an airtight container for about 2 weeks.
*You can mix all of this by hand, but it’s infinitely easier with a food processor
The potent symbolism of a new year escapes very few of us. Resolutions get made. Goals are set. I’m sure the words “get healthy” are said more on January 1st over any other day of the year.
Around this time, a lot of us may be considering a dietary cleanse of sorts — you know, to kinda to kick our new, better, and noticeably more awesome selves into high gear. A cleanse is essentially eliminating accrued toxins from the body and/or allowing the digestive system to “rest” by means of a full throttle consumption of detoxifying herbs, juices, elixirs or fancy concoctions . . . and not eating much else. Many times cleanses don’t even allow solid food.
A small cleanse (say, a few days long) can certainly have its place in a natural lifestyle. But rather than such a regimented approach, I prefer utilizing a style of cleansing I call “organic cleansing.” Instead of taking the extreme measures of a fast, simply eating really good-for-you food on a daily basis (essentially “cleansing” daily) allows your body to stay “clean” at its own natural and organic rate. Really good-for-you foods include whole, plant-based foods that are as close to their natural state as possible. Also, eating more “raw” foods – foods that haven’t had many of their vitamins and enzymes destroyed by cooking and heat — is among the easiest and healthiest ways to cleanse (or stay cleansed!) at an organic pace. Basically: eating natural food keeps you clean & energized. It’s that simple.
Eating this way is fun, as you can genuinely feel good about each and every positive choice made. It feels like you giving to you, with, I imagine, the inner conversation going something like this:
Outer You: Hey, here, I made this smoothie for you.
Inner You: Oh, hey, thanks.
Outer You: Yeah, no worries. (processes smoothie)
Inner You: Wow this is GOOD! Yum yum yum yum.
Outer You: I know, I had some.
Inner You: Here, I have something for you too: it’s called “a lot of energy.”
Outer You: Nice – I like a lot of energy.
Inner You: Do you think you could make me a salad later?
Outer You: Sure, but we’re going for a long hike first.
Inner You: You’re the greatest.
Outer You: You are.
Inner You: No you.
Outer You: YOU. (group hug).
Here’s 5 foods to incorporate right away to get your great tasting, group-hugging, “organic cleanse” on:
Juice – You don’t have to go on a juice fast to get the benefits! Make sure it’s fresh and not from concentrate. No juicer at home and no juice bar around? Even a handheld citrus squeezer to make some fresh-squeezed orange juice will make the difference – and what a heavenly difference at that!
Herbal Tea – Herbs are amazingly powerful (!) and steeping them in tea is an excellent way to take advantage of their benefits while staying warm inside at the same time. Right now I’m big into nettle tea and peppermint tea.
Smoothies – The no brainer approach to a better meal. Fill up a blender with fruit, a plant-based milk or water, and your favorite superfoods for a flavorlicious meal. I think if everyone substituted their breakfast for a smoothie each day, the world would be a better place.
Leafy Greens – Eat them. Have a salad, juice them, stick a couple in your smoothie, serve them as a steamed side; just eat them. Your body loves them, and the more you can incorporate them into your diet, the better and cleaner you will feel. Sea vegetables are excellent detoxifiers as well.
Kombucha – This 2000 year-old elixir is ideal for daily organic cleansing. Kombucha is not only a delicious bubbly beverage, but one that contains copious amounts of enzymes, micronutrients, and also contains lactic acid – a dietary component which increases oxygen in the blood.
And of course, here are more recipes for a natural diet.
Ever wanted to be a hero? Just bring someone a warm mug of hot chocolate and it’s pretty much the same thrill. The ooohs, the ahhhs, the first slurp, and the inevitable look of pure gratitude and appreciation. That’s the power of hot chocolate. Love in a mug.
Since my good ol’ Southern California home isn’t exactly designed for the makings of a picturesque white Christmas, the past week I’ve taken it upon myself to maintain festive cheer the one way I know best: sharing good food. Steamed local cauliflower and hearty kale salads have become some of the staples for dinner, and it’s inevitable that the almond gingerbread men and acai berry fudge plate gets at least 3 visits a day.
But the big hit this season has been, indeed, in the hot chocolate category: my uber awesome recipe for Candy Cane White Hot Chocolate.
Homemade, using ingredients you can feel really good about, and scoring 1000% on the “special” test, make this delight for yourself and those you love and tell me you don’t see smiles. Luxuriously creamy and sweet with a tickle of candy cane flavor, this warm drink is like confronting a polar bear who (instead of being big and scary) was really friendly and gave you a belly rub and a candy cane for your time. I know these things.
Happy Holidays & Good Tidings!
So it’s the holidays. And just when it’s time to spread good cheer, the flu decides it wants to spread its love too.
So far I seem to have been a-ok this year from a flu and cold standpoint. But oh no no no – that doesn’t mean I’m not prepared to go into battle if needed. In fact, when it comes to getting sick, I pretty much have my system down pat, ready and poised for the first sign of attack:
Tissues: yes.
Self-pitying fuzzy blanket: yes.
Helpful healing herbs: yes.
And most importantly, ingredients to make my special miso soup: always.
Whether you’re in the middle of a full-on flu battle or simply just a little run down, I’m telling you, miso soup just FEELS good. It feels RIGHT. Get your bowl ready.
Used now for almost 2 milleniums, this special soup is composed mainly of miso paste – made from fermented soybeans, grains, or rice. It acts as a flavorful salty soup base containing a vast amount of healthy elements like minerals (including cold-busting Zinc), and even elusive vitamins like B12. Adding in the traditional wakame seaweed into a miso soup mixture adds an even higher potency of minerals . . . and it doesn’t hurt that wakame is also amongst the most alkalizing foods around. Add a dash of cayenne to really get the blood flowing. And maybe throw in some optional kelp noodles for a fun, calorie-free take on an old-fashioned chicken noodle fix (which, quite honestly, has very little to brag about – despite what grandma says).
Quick and easy to make, the biggest key to a great miso is not to boil the paste, else many of the beneficial healthy agents are destroyed. That’s why, instead of putting the miso in a pot, I make each bowl individually using the “smear method” (as described below). Healthy holidays . . .
Simple Miso Soup
INGREDIENTS:
1 1/2 cup water
1/2 cup kelp noodles, rinsed (optional)
1½ Tbsp wakame flakes
pinch of cayenne, to taste
1 Tbsp yellow miso paste
¼ cup firm tofu, cut into small ½” cubes
1 Tbsp finely chopped scallions (white part only)
DIRECTIONS:
Heat the water, wakame, cayenne, and kelp noodles to just below a low simmer in a small saucepan (about 3-5 minutes).
In a large soup bowl, smear the miso paste with the back of a spoon to thinly coat the bottom of the bowl. Add water and noodles, and stir until miso has dissolved. Stir in tofu and scallions. Allow to rest for a minute or two before consuming. Serves one.
NOTE: Can you use other types of miso (aka Red or Yellow)? YES! I simply like the White the best as it is the most mild in taste.
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Questions of breakfast
Jamie Oliver: Teach Every Child About Food
Buckwheat Graham Crackers
Organic Cleansing